Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.

Prep time: 10 minutes

Ingredients:

• 3 oz. canned white meat chicken, packed in water
• 1 tsp. light mayonnaise
• 1 tsp. chopped onion
• 1 slice 2% American cheese
• 2 slices whole-wheat bread (at least 3 g fiber/slice)

Directions:

1. Mix chicken with mayo and onion.
2. Toast the bread.
3. Add chicken to one bread slice; top with cheese slice and other bread slice.
4. Wrap sandwich in paper towel and microwave 10 seconds or until cheese melts.

Makes: 1 sandwich

Serving size: 1 sandwich

Nutritional analysis (per serving):
305 calories
34 g protein
8.5 g fat
0.5 g sat. fat
26 g carbohydrate
7 g fiber
62 mg cholesterol
943 mg sodium
46 mg calcium
2 mg iron
52 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This recipe is an excellent source of protein and selenium, and a good source of riboflavin, niacin, thiamin, and folic acid, all important nutrients during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD